Yancy Camp Workout 881

Yancy’s Daily Dose of Awesome – 95 (Communicate like MLK)

*As always, make sure you scale down the workout if needed.

Phase 1:
Versa Loop & bodyweight warm-up x 2 rounds – Warm-up Demo
Walking one leg RDL’s x 20 (10 each leg) – Exercise Demo
ABCD warm-up running x 3min – Instructional Demo
Finish warm-up with 3min barefoot run at C pace effort

Phase 2:
Run x 10min at zone 3 aerobic effort (make sure you at a comfortable pace)
Walking lunge x 50 (25 each leg) immediately followed by split squat jump x 30 (15 each leg) – Exercise Demo
Burpees x 20
This completes 1 round.
Continue repeating for a total of 4 rounds
*If you’re completing this workout inside on a treadmill, go with 15% incline for round 2 & 10% incline for round 4

Phase 3:
Burpee to pull-up
Continue repeating for as many reps as possible (AMRAP) x 5min
Rest x 1min
Bar hand position change until forced to drop – rest x 30sec – continue repeating until you have completed a total of 200 hand position change reps.